Macalester Track Sprinters, Jumpers, Hurdlers Cycle 1 ...
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 1 Week 1 May 23rd Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x3
REST 60 sec.
ss Jerk Drops 3 x 6 ss w/ S.L. Bridges 3 x 6
Clean First Pull
60%
3x3
60 sec.
Clean First Pull(power position) ss Heal Drops 2 x 6 ss Front Squat 2 x 6
Cleans (floor)
ss Heal Drops 3 x 6
ss ankle band series 1 x 15
ss Front Squat(45LB's) 3 x 6
ss Band Bridges 2 x 6
Front Squats(80% of back squat) ss ankle band series 1 x 15
Bench Press
RDL's Bent Over Row DB Shoulder Press Tricep Push Down
60% 70% 70% 60% 70% 70% 60%
Core - do 1 set of each 3 times through Hanging Knee Raise Seated Russian Twist Push Up Alternating Knee Tuck Plank Aqua Person
x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3x6
3 x 10 - 15 3 x 10 each side 3 x 10 each side 3 x 30 sec. 3 x 10 each side
60 sec. 60 sec.
Shoulder Press
60 sec. 60 sec.
Back Squat
60 sec. 45 sec. 60 sec. 45 sec.
Lat. Pull Down RDL 3 Way Delt Raise S.B. Hamstring Curls Hammer Curls
60/70%
2x3
REST 60 sec.
Snatch Pulls(power position)
60%
2x3
60% 60% 60%
x3 x3 x3 x 6 each leg x 6 each leg x 6 each leg 3x6 3 x 6 each leg 3 x 6 each arm 3x6 3x6 3x6
REST 60 sec.
* Snatch max is 70% of clean max ss Overhead Squat w/ Bar 2 x 6
70% 80% 80%
60% 70% 70% 60%
Core - do 1 set of each 3 times through Legendary Abs Straight Arm Crunches Super Hero
x3 x3 x3 x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3 x 15 3x6
3 x 10 each way 3 x 25 3 x 15
90 sec. 90 sec.
ss Snatch Drops 2 x 6
Snatch(power position) ss ankle band series 1 x 15
60 sec. 60 sec. 60 sec. 60 sec. 45 sec. 60 sec. 60 sec. 30 sec. 30 sec.
ss S.L. Bridges 3 x 6 e.l.
DB Single Leg Squats
DB Bench Press S.L. RDL's 1 arm DB B.O.R. 45 degree Delt Raise St. Bar Bicep Curls Lying Tricep Ext.
Core - do 1 set of each 3 times through Leg Hold w/ Leg Raise Leg Hold w/ Abduction Leg Hold with Leg Raise Side Planks Back Extension Seated Russian Twist
3 x 10 3 x 10 3 x 10 3 x 30 sec. each side
3 x 10 3 x 10 each side
90 sec. 90 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 1 Week 2 May 30th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x3
REST 60 sec.
ss Jerk Drops 3 x 6 ss w/ S.L. Bridges 3 x 6
Clean First Pull
60%
3x3
60 sec.
Clean First Pull(power position) ss Heal Drops 2 x 6 ss Front Squat 2 x 6
Cleans (floor)
ss Heal Drops 3 x 6
ss ankle band series 1 x 15
ss Front Squat(45LBS) 3 x 6
ss Band Bridges 2 x 6
Front Squats(80% of back squat) ss ankle band series 1 x 15
Bench Press
RDL's Bent Over Row DB Shoulder Press Tricep Push Down
60% 70% 75% 60% 70% 75% 65%
Core - do 1 set of each 3 times through Hanging Knee Raise Seated Russian Twist Push Up Alternating Knee Tuck Plank Aqua Person
x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3x6
3 x 10 - 15 3 x 10 each side 3 x 10 each side 3 x 30 sec. 3 x 10 each side
60 sec. 60 sec.
Shoulder Press
60 sec. 60 sec.
Back Squat
60 sec. 45 sec. 60 sec. 45 sec.
Lat. Pull Down RDL 3 Way Delt Raise S.B. Hamstring Curls Hammer Curls
60%/70%
2x3
REST 60 sec.
Snatch Pulls(power position)
60%
2x3
60% 60% 60%
x3 x3 x3 x 6 each leg x 6 each leg x 6 each leg 3x6 3 x 6 each leg 3 x 6 each arm 3x6 3x6 3x6
REST 60 sec.
* Snatch max is 70% of clean max ss Overhead Squat w/ Bar 2 x 6
70% 80% 80%
60% 70% 75% 65%
Core - do 1 set of each 3 times through Legendary Abs Straight Arm Crunches Super Hero
x3 x3 x3 x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3 x 15 3x6
3 x 10 each way 3 x 25 3 x 15
90 sec. 90 sec.
ss Snatch Drops 2 x 6
Snatch(power position) ss ankle band series 1 x 15
60 sec. 60 sec. 60 sec. 60 sec. 45 sec. 60 sec. 60 sec. 30 sec. 30 sec.
ss S.L. Bridges 3 x 6 e.l.
DB Single Leg Squats
DB Bench Press S.L. RDL's 1 arm DB B.O.R. 45 degree Delt Raise St. Bar Bicep Curls Lying Tricep Ext.
Core - do 1 set of each 3 times through Leg Hold w/ Leg Raise Leg Hold w/ Abduction Leg Hold with Leg Raise Side Planks Back Extension Seated Russian Twist
3 x 10 3 x 10 3 x 10 3 x 30 sec. each side
3 x 10 3 x 10 each side
90 sec. 90 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec.
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x3
REST 60 sec.
ss Jerk Drops 3 x 6 ss w/ S.L. Bridges 3 x 6
Clean First Pull
60%
3x3
60 sec.
Clean First Pull(power position) ss Heal Drops 2 x 6 ss Front Squat 2 x 6
Cleans (floor)
ss Heal Drops 3 x 6
ss ankle band series 1 x 15
ss Front Squat(45LB's) 3 x 6
ss Band Bridges 2 x 6
Front Squats(80% of back squat) ss ankle band series 1 x 15
Bench Press
RDL's Bent Over Row DB Shoulder Press Tricep Push Down
60% 70% 70% 60% 70% 70% 60%
Core - do 1 set of each 3 times through Hanging Knee Raise Seated Russian Twist Push Up Alternating Knee Tuck Plank Aqua Person
x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3x6
3 x 10 - 15 3 x 10 each side 3 x 10 each side 3 x 30 sec. 3 x 10 each side
60 sec. 60 sec.
Shoulder Press
60 sec. 60 sec.
Back Squat
60 sec. 45 sec. 60 sec. 45 sec.
Lat. Pull Down RDL 3 Way Delt Raise S.B. Hamstring Curls Hammer Curls
60/70%
2x3
REST 60 sec.
Snatch Pulls(power position)
60%
2x3
60% 60% 60%
x3 x3 x3 x 6 each leg x 6 each leg x 6 each leg 3x6 3 x 6 each leg 3 x 6 each arm 3x6 3x6 3x6
REST 60 sec.
* Snatch max is 70% of clean max ss Overhead Squat w/ Bar 2 x 6
70% 80% 80%
60% 70% 70% 60%
Core - do 1 set of each 3 times through Legendary Abs Straight Arm Crunches Super Hero
x3 x3 x3 x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3 x 15 3x6
3 x 10 each way 3 x 25 3 x 15
90 sec. 90 sec.
ss Snatch Drops 2 x 6
Snatch(power position) ss ankle band series 1 x 15
60 sec. 60 sec. 60 sec. 60 sec. 45 sec. 60 sec. 60 sec. 30 sec. 30 sec.
ss S.L. Bridges 3 x 6 e.l.
DB Single Leg Squats
DB Bench Press S.L. RDL's 1 arm DB B.O.R. 45 degree Delt Raise St. Bar Bicep Curls Lying Tricep Ext.
Core - do 1 set of each 3 times through Leg Hold w/ Leg Raise Leg Hold w/ Abduction Leg Hold with Leg Raise Side Planks Back Extension Seated Russian Twist
3 x 10 3 x 10 3 x 10 3 x 30 sec. each side
3 x 10 3 x 10 each side
90 sec. 90 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec.
Macalester Track Sprinters, Jumpers, Hurdlers Cycle 1 Week 2 May 30th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
- Half moon for./back, Monster Walk for./back, step outs, Elvis, Fire Hydrants, Clam Shells
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Press
light weight
3x3
REST 60 sec.
ss Jerk Drops 3 x 6 ss w/ S.L. Bridges 3 x 6
Clean First Pull
60%
3x3
60 sec.
Clean First Pull(power position) ss Heal Drops 2 x 6 ss Front Squat 2 x 6
Cleans (floor)
ss Heal Drops 3 x 6
ss ankle band series 1 x 15
ss Front Squat(45LBS) 3 x 6
ss Band Bridges 2 x 6
Front Squats(80% of back squat) ss ankle band series 1 x 15
Bench Press
RDL's Bent Over Row DB Shoulder Press Tricep Push Down
60% 70% 75% 60% 70% 75% 65%
Core - do 1 set of each 3 times through Hanging Knee Raise Seated Russian Twist Push Up Alternating Knee Tuck Plank Aqua Person
x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3x6
3 x 10 - 15 3 x 10 each side 3 x 10 each side 3 x 30 sec. 3 x 10 each side
60 sec. 60 sec.
Shoulder Press
60 sec. 60 sec.
Back Squat
60 sec. 45 sec. 60 sec. 45 sec.
Lat. Pull Down RDL 3 Way Delt Raise S.B. Hamstring Curls Hammer Curls
60%/70%
2x3
REST 60 sec.
Snatch Pulls(power position)
60%
2x3
60% 60% 60%
x3 x3 x3 x 6 each leg x 6 each leg x 6 each leg 3x6 3 x 6 each leg 3 x 6 each arm 3x6 3x6 3x6
REST 60 sec.
* Snatch max is 70% of clean max ss Overhead Squat w/ Bar 2 x 6
70% 80% 80%
60% 70% 75% 65%
Core - do 1 set of each 3 times through Legendary Abs Straight Arm Crunches Super Hero
x3 x3 x3 x6 x6 x6 x6 x6 x6 3x6 3x6 3x6 3 x 15 3x6
3 x 10 each way 3 x 25 3 x 15
90 sec. 90 sec.
ss Snatch Drops 2 x 6
Snatch(power position) ss ankle band series 1 x 15
60 sec. 60 sec. 60 sec. 60 sec. 45 sec. 60 sec. 60 sec. 30 sec. 30 sec.
ss S.L. Bridges 3 x 6 e.l.
DB Single Leg Squats
DB Bench Press S.L. RDL's 1 arm DB B.O.R. 45 degree Delt Raise St. Bar Bicep Curls Lying Tricep Ext.
Core - do 1 set of each 3 times through Leg Hold w/ Leg Raise Leg Hold w/ Abduction Leg Hold with Leg Raise Side Planks Back Extension Seated Russian Twist
3 x 10 3 x 10 3 x 10 3 x 30 sec. each side
3 x 10 3 x 10 each side
90 sec. 90 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec. 60 sec.
